Let It Go // Evening Flow

It's the end of a long day. Your body is achy, tired, and all you can dream of is slipping into your comfy clothes & binge watching the new season of Gilmore Girls, but before you dive deep into the dark deep abyss of Netflix, give yourself a chance to release the stress of the day. Make time for yourself by adding a little time on your mat, living room floor, or kitchen floor if that's as far as you can go. The more we can commit to ourselves & create a space to find balance, the better. Who knows? Maybe you'll find a new after work routine. We all seem to lead a fast-paced life, and it can be so easy to just say no to thing that matters the most. What is that thing you may ask? YOU. You matter. So pencil in some time for your fine self. Turn on your playlist & shred the day away.

This practice can range from 20 minutes to 1 hour. Take the time you need in each pose & be sure to honor your body throughout the practice. Peace begins inside you. Focus your attention on the beauty of the present moment away from the to-do list.

Remember my beautiful friend. Self care is the best care.

*Follow sequence left to right

NAMASTE

What you need:

blankets, bolster, blocks, pillows (optional)

clear wall space

a smile, dog or friend

mat (optional if you're on carpet)

gentle yoga playlist or a quiet space

your awesome self

Tips:

Honor your body. I can't stress this enough.

Go slow.

Modify. Modify. Modify. (use your props)

Skip a pose. Tailor it to your needs.

Let go of judgements/expectations.

Create a space for yourself where you can hide away (do the best you can)

Begin in Thunderbolt Pose. (Vajrasana) Place a blanket under the knees, ankles or underneath your seat. Close your eyes & slowly draw your focus inward, softening the body with each breath. Settle in.

10 rounds of breath

SET YOUR INTENTION.

INHALE. Clasp your hands at heart center. Press palms to the front of the mat. Find space in the shoulder & collar bone, flowing to the next pose.

Set up for bridge pose. Find natural alignment from the pelvis to the back of the head. Feet hip width apart. Press down evenly through the feet & shoulder blades. INHALE.

Bring knees to chest & on your exhale, supine twist. Knees stack on top of one another. Arms to a "T". Placing a blanket under the knees for support.

Repeat on other side.

Repeat on other side. Expanding the arms like a bird. Long spine.

Baby cobra. Using the upper back. Lift chest. Legs strong.

Mountain pose (Tadasana)Stand proudly. Lifting tall.

Low crescent lunge. Knee in line with ankle.

Modification w/ blocks

Chaturunga Dandasana. Modify with knees on the ground. Elbows pull into the midline.

Exhale. Press through the feet & guide the hips towards sky. Heart stays open & option to reach arms overhead, be aware of any lower back pain. Modify with block placed under the hips or rolled blanket. Stay for a couple rounds of breath.

Low crescent lunge. Sweep arms over head. Lifting up through the lower belly.

Low crescent lunge.

INHALE.Upward facing dog.

*Repeat flow on other side.Right & left.

On your next exhale lower the hips slowly, one vertebrae at a time. Finishing in a supine position. Take a moment to tune in.

Feel free to take legs up the wall. Sit bones are parallel to the wall, but the stretch should not be too intense. Leave an inch or two of space from the wall. Place a folded blanket under the hips, under the head, or under the hands if you choose.

This is the best way to release the day. Regulating your blood flow & relieving the body of its duties. Softly draw your focus inside. Giving yourself permission to simply be. Stay here for 5-10 minutes. SURRENDER.

Thank yourself for showing up on the mat today.

OM SHANTI, PEACE TO ALL, NAMASTE

- CAROLINE JANE

"I am love. I am truth. I am light"

(Check in with me, I would love to hear from you on social media. Let me know how your practice went & what you may be interested in next time!)